WHITEBOARD – 17 August 2017


A1. Straddle Oblique Reaches: 3 sets of 6 each
A2. Standing Trunk Circle – 5 Reps each way

B1. Chin-Up Hold on Rings: 3 sets of 30s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Hovering Trap Bar Deadlift:  5 sets of 4 at 70% 1 rep max

-Hovering means you do not put the bar down inbetween reps. You lower the deadlift in a controlled fashion to put the barbell 1/2 inch off the ground with proper positioning. Then you do back up.


8 Rounds of:

10 Burpees
4 Deadhang Chin-ups


Supine Trap Stretch: 120s Hold
Try to round your spine a bit more than the girl in the demonstration. This shouldn’t crush your neck. If so, get some blocks or keep your knees more elevated to keep the pressure more on the upper back. Try to relax your breathing and make it rhythmic

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

%d bloggers like this: